STRENGTH: (20 min for both)

Clean & Jerk
2@60%
2@65%
2 sets of 2@70% 

Front Squat
4 sets 3@70% 

*BeachFit Strength will do:

15 min AMRAP

250m Row

10 Goblet Squats

10 Push Ups

10 Sit Ups 

WOD:

# gymnasty

For time:

30 C2B Pull-ups

30 Overhead Squats (95/65#)

20 Bar Muscle ups

20 Overhead Squats (135/95#)

10 Ring Muscle-ups

10 Overhead Squats (165/115#)

Scaled/BeachFit version of WOD:

30 Horizontal Ring Rows

30 Front Squats (95/65lbs) *BeachFit Goblet Squats

20 Vertical Ring Rows

20 Front Squats (115/75lbs)

20 Dips 

10 Front Squats (135/95lbs)